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Dina Totosegis is a registered dietitian specializing in pediatrics. She has graduated from McGill University with Bachelors in Physiology as well as Dietetics and Human Nutrition. She started working in wellness clinics and fitness clubs in Montreal, Canada, and Austin, US, helping individuals establish a healthy way of life through nutritious food, an active lifestyle, and a positive mindset. Since becoming a new mom, Dina realized she could have a greater impact by working with families and sharing her expertise with other moms as they embrace their new feeding role and embark on a food journey with their little ones. She thus founded ‘Sprouting Foodies’, her Montreal-based private practice. She continues to refine her expertise as a pediatric dietitian and constantly stays up to date with current research on early childhood nutrition and evidence-based feeding approaches. She also sought out additional feeding educational training through The SOS Approach to Feeding and is currently a member of the International Starting Solids & Picky Eating Networks. When not busy helping mamas, you will find her either stirring up new flavors in the kitchen, staying active with interval training workouts, or exploring the world through her daughter’s eyes.
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Mushrooms are edible fungi known for their high nutritional values. Most parents keep thinking about ways to include mushrooms for kids since children do not usually love them due to their dull appearance. Although they are not colorful or visually appealing, mushrooms are a great source of vitamins and minerals. They also come in various types, including white buttons, oysters, and portobello, which are highly nutritious. Read on to discover some interesting mushroom recipes and their health benefits for children. [MJ_RELATED_LINKS href="https://www.momjunction.com/articles/high-fiber-rich-food-kids-recipes-snacks_00639894/" title="15 High Fiber Foods For Kids, With Delicious Recipes"] [mj-toc] Benefits Of Mushrooms For Kids 1. Provides several nutrients Mushrooms contain several nutrients, such as phosphorus, vitamin B, selenium, iodine, copper, and potassium, among others, that can contribute to a child’s nutrition (1). A child needs these nutrients to perform several physiological functions that promote a child’s overall growth and development. 2. Boosts vitamin D levels Mushrooms can provide considerable amounts of Vitamin D, provided they are not...
Low-carb recipes for kids have gained popularity as they help children deal with health conditions such as chronic obesity and uncontrolled type-2 diabetes. A low-carb diet is defined as a meal plan where less than 25% of the total calories comprise carbohydrates, preferably complex carbohydrates. While adults opt for a low-carb diet to lose weight, it is not recommended for children unless suggested by a doctor (1) (2). According to the Centers for Disease Control and Prevention, between 2017 and 2020, obesity was seen in 19.7% of all kids aged two to 19 years, affecting about 14.7 million children and adolescents in the US. It is worth considering the potential advantages of introducing a low-carbohydrate diet for children dealing with obesity. It is recommended to consult a certified nutritionist to design a child-friendly, low-carb diet for your child. Sharing her keto recipes, a mother and keto enthusiast says, “My kids' favorite breakfast is keto cereal. This is my take on a...
Rice is highly nutritious and is a staple food in many parts of the world. However, following the same rice recipes for kids every day may make them uninterested in eating their meals. Therefore, to ensure children consume enough rice and enjoy its benefits, you should incorporate it in different interesting recipes. Mitch Hedberg, an American stand-up comedian, rightly quoted, “I like rice. Rice is great if you are hungry and want 2000 of something.” Further, rice is a versatile ingredient and goes well with almost all vegetables. You can experiment with cooking it in different ways to make it more attractive and appetizing. This post gives you an interesting list of nutritious and easy-to-prepare rice recipes that your children will love. [mj-toc] Top 10 Easy Rice Recipes for Kids We have compiled a list of the top ten rice recipes that are quick, easy, and nutritious for your children's meals. These dishes are tasty and kid-friendly, making it easier...
Eating habits change during adolescence mainly because teens tend to eat most of their meals outside the home, where their food choices are driven by convenience and peer influence (1). Identifying easy but healthy recipes for teenagers to cook can help them choose foods not based on appearance and taste rather than their nutritional value. Merely instructing your teen to eat healthily isn’t sufficient. Instead, try building their interest in food and nutrition by involving them in meal planning and preparation. Experts suggest cooking with teens is a fun way to help them recognize the importance of healthy eating habits (2). Read this post to learn some easy-to-cook, appealing, and nutritious recipes that will make cooking with teens an enjoyable and rewarding experience. [mj-toc] Simple Yet Healthy Recipes That Teens Can Cook Here’s the list of simple recipes that your teen can cook for themselves and others in just a few minutes. These recipes are easy to prepare and require...
The king of fruits, mango, is a favorite among everyone. Mango for kids makes for a delicious and nutritious snack packed with several benefits. Mangoes are considered an all-rounder tropical fruit, and summer seasons feel incomplete without mangoes. Whether it is a fresh piece of mango or made into a smoothie, children love mango in any form given. It should also be noted that mangoes are packed with essential nutrients and vitamins, such as vitamin C, which are important for a child's healthy immunity. Read on to know more about the benefits of this amazing summer fruit. [mj-toc] What Are Mangoes? Mango is highly popular as ‘The king of fruits’ among kids. You will find several kids who love mango, mango popsicles, mango milkshakes, or having a traditional mango chutney during meals . Mangoes are endemic to Asia, but are cultivated all over the world. India and Burma are the biggest exporters of mangoes. The sweet fruit has many nutritional...
Children are quite fussy eaters, especially when it comes to eating their vegetables. However, many children enjoy slurping down soups, so you could encourage them to eat their greens with some delicious vegetable soup recipes for kids. Soups can help keep children hydrated when they are feeling unwell. Vegetables are important for the overall growth and development of children. They are rich in several nutrients that are essential for protecting the body from different illnesses and help in maintaining a healthy body. However, as per a CDC Morbidity and Mortality Weekly Report (MMWR) report, it is concerning that children aged one to five fail to meet the recommended daily intake of fruits and vegetables. Moreover, about one-half of children did not consume a vegetable daily in the preceding week in 2021. These statistics highlight the need to find creative ways to promote regular vegetable consumption among children. Keep reading this post as we have compiled a list of tasty vegetable...
Milkshakes are an all-time favorite beverage among kids. The USDA’s food guidance system, MyPlate Plan, advises that children between the ages of two and eight should have a daily intake of 2 to 2 ½ cups of milk. Experimenting with different milkshake recipes for kids can greatly assist you in avoiding their pickiness when it comes to consuming milk. By adding different fruits to their milkshakes, you can make this beverage a nutrient-packed drink. Children may often ask you to take them to ice cream parlors or restaurants to get their favorite milkshakes, but now you can easily make them at home. In this post, we provide some easy-to-make milkshake recipes of different flavors for a delicious and healthy addition to your child’s diet. We are sure your child will keep asking for more. [mj-toc] 10 Milkshake Recipes For Kids 1. Yummy Strawberry Milkshake: [caption id="attachment_360405" align="aligncenter" width="720"] Image: Shutterstock[/caption] You Will Need: 1 cup of water 1 cup of...
Chinese cuisine is a favorite among many children. But it is not always a healthy option to get takeouts for your children. Thus, we bring you a few Chinese recipes for kids that you can try with your children at home to have a fun time cooking together. If your child demands something Chinese every time they sit to eat, it can become burdensome to come up with new and interesting recipes every single time. But fret not, for we've got you covered. You can try out several Chinese recipes after prioritizing your family's health and well-being. Read on for a list of healthy and interesting Chinese recipes you could try making for your children to keep them happy and healthy. [mj-toc] 10 Easy Chinese Recipes For Kids 1. Chicken Fried Rice: [caption id="attachment_1091371" align="aligncenter" width="720"] Shutterstock[/caption] You Will Need: 2 tbsp of oil 300 grams of cubed chicken filet 1 medium sized onion, finely chopped 1 crushed garlic clove...
Choosing healthy, iron-rich foods for kids and adding them to their meals is essential. Iron is a vital nutrient growing children need for several physiological functions, such as brain development. Most healthy children can fulfill their daily iron needs from a well-balanced diet. Yet, iron deficiency among children is common and can evolve into iron deficiency anemia (IDA) According to the Pan-American Health Organization (PAHO), the regional prevalence of anemia in the US among children aged between six and 59 months was about 16.5%, amounting to about 12 million children. When neglected for a prolonged time, iron deficiency anemia can affect a child’s growth and cause learning or behavioral problems, affecting their quality of life (1). Read on as we tell you about the functions of iron and the nutritious, iron-rich foods children can safely consume. [mj-toc] Why Is Iron Important For Children? Iron performs several functions in the body, such as the production of blood cells (hematopoiesis). It also performs...
Your child’s requests for pizza or burgers are getting beyond control, and you are worried about the negative effects of junk food on children’s health. Regular and long-term consumption of junk foods such as fries, burgers, and other unhealthy meals can contribute to various health problems, including obesity or cardiovascular diseases. So, continue reading to learn more about junk meals, how they affect your child’s health, and some healthy alternatives to try. [mj-toc] A Major Concern Worldwide These days, every locality and every mall has a junk food outlet, dishing out fries, pizzas, burgers, rolls, and what have you! It is a great concern worldwide that children in their growing years form the larger part of such outlet’s consumers. The US National Health and Nutrition Examination Survey studied Fast Food Intake Among Children and Adolescents in the United States from 2015 to 2018. The graph presented below categorizes the daily calorie intake from junk food based on total and gender-specific...
Children can be fussy about eating vegetables. You must have received hostile responses every time you propose to cook carrots. Fret not, for we give you some delicious and easy-to-prepare carrot recipes for kids that will make them look forward to lunch and dinner. A simple carrot cake or a warm bowl of carrot soup from our list may win your child's heart and help you include all the goodness of carrots in their diet. So, read on and try out the different quick and easy recipes to amaze your children. [mj-toc] 10 Easy Carrot Recipes For Kids 1. Carrot And Apple Salad: [caption id="attachment_329372" align="aligncenter" width="720"] Image: Shutterstock[/caption] This simple dish packs a punch of nutrition. Bonus: it is super easy to make! Ingredients: 8 ounces crushed pineapple 2 tart apples 3 cups carrots 3 tbsp raisins 3 tbsp flaked coconut 1/3 cup vanilla yogurt 1/3 cup plain yogurt 3 tbsp mayonnaise 1 tbsp lemon juice How To Make:...
Sushi is a famous Japanese dish made of raw seafood and vinegared rice. But, some children may not like the raw taste of seafood. In that case, we bring some alternative sushi recipes for kids in this post. These include the traditional sushi recipe followed by a few other dishes that resemble sushi. They contain children's favorite ingredients to get the best taste and nutrition. Also, they are easy to prepare. You may pack them for school lunch or make them instantly when your little ones crave something interesting from your kitchen table. [mj-toc] Sushi Recipes For Kids 1. Baby Sushi: [caption id="attachment_367972" align="aligncenter" width="720"] Image: Shutterstock[/caption] You Will Need: 200 grams of sushi rice 375ml of cups water 3 tablespoons of rice wine vinegar 1 teaspoon of sugar 6 nori sheets Bamboo mat Carrot sticks Cucumber sticks Cooked chicken Avocado slices How To: Place sushi rice and water in a saucepan and bring it to a boil. Reduce the...
Salmon recipes for kids can be useful for parents searching for healthy and yummy foods to serve their children. Salmon is a superfood rich in protein, selenium, omega-3 fatty acids, and various other micronutrients (1). Its neutral flavor blends with any seasoning, and it can be served from appetizers to the main course as any savory dish. Here are a few easy salmon recipes for kids to try in your kitchen, if you plan to add salmon to your child’s daily diet or school lunches. [MJ_RELATED_LINKS href="https://www.momjunction.com/articles/kids-omega-3-benefits-dosage-side-effects_00790878/" title="Omega-3 For Kids: Safety, Benefits, Side Effects & Dosage"] [mj-toc] 15 Salmon Recipes For Children 1. Salmon and pea risotto [caption id="attachment_786307" align="alignnone" width="720"] Image: Shutterstock[/caption] You will need: 1lb salmon fillets (with skin) 2 cups Arborio rice 4 cups chicken stock 1 cup frozen peas 2 tbsp parmesan (grated) 1 tbsp olive oil One lime’s juice One large brown onion (finely chopped) Two garlic cloves (crushed) 1.7oz wild rocket leaves A pinch...
Oatmeal for kids is an excellent choice since it can be eaten across meals. You may prepare it as a sweet porridge for breakfast or as a savory version by adding plenty of vegetables, nuts, seeds, and other protein-rich ingredients. Oatmeal consumed as part of a well-balanced diet can offer minerals, B vitamins, and phytonutrients, promoting overall health. It also contains abundant dietary fiber, which helps keep the stomach full for longer and prevents constipation (1). Coming up with healthy food ideas can be challenging at times, but oatmeal is one such food item that can add taste to the child’s diet in a healthy way. Read this post to learn about some easy-to-prepare, unique, and delectable oatmeal recipes that can be tried for children. [mj-toc]15+ Delectable Oatmeal Recipes For Children Oats are available in various forms — whole groats, steel-cut or Irish, rolled oats, Scottish, and instant or quick oats (2). Below are some recipes you can try to...